Scott Williams

Single Session Day - Heavy/Volume Work

15/12/9/6/3 reps of
Deadlift 140kg
Chest to bar pull ups

rest 10 mins then

30/25/20/15/10/5
T2B
Release Push Ups
Kettlebell Swings 32kg

Notes/Comments: had to modify from Deadlifts to Push Press as I am still having back problems!! Also had to sub kbs for ring rows for the same reason.

Still got a great workout and have been spending plenty of time on the pull up bar which is really starting to pay off for me.
Felt great during the workout and was able to string reps together with minimal rest. When I do come off trying to focus on 3 or 4 breaths max and then back moving again.

The workouts for Regionals will be released on Thursday!! Can’t wait to see what they throw at us this year!!

Scotty

Ok so I am weeks away from heading back to the Australian CrossFit Regionals (can’t wait). Actually was only a going to be a reserve for the games, but things have changed so am very grateful to make the main arena again!!

Training has been going very well, have really ramped up the volume work in this programming phase and for the most part the body has been responding really well..

Have had a minor slip up with a lower back problem, but nothing a bit of treatment and a few days rest won’t fix (I hope)!!

Anyway have felt great the past week, mainly thanks to the full nights sleep my kids have been having. Ollie has not been well and he burst an ear drum last week and has slept through since.. YAY..
Stress levels have been good, and sleeping well has really helped me with training each day.

Monday trained with my daughter Maddie in the garage at home, I actually did a rowing session from last year’s CrossFit Champ, and I cannot get near him:

3 x 5 back squat @ 70%
3 x 5 Power snatch @ 30kg - all focus on speed and form
3 x 5 O/H Squat @ 30kg - again just all form & tech work

7-9 Sets:
Row* 250m @ 90%
Rest 3min

Damper set @ 6. Using high stroke rate instead of just brute force.

1st and 2nd were ok but the 3rd I was like, think my legs are going to fall off!! Struggled with this fast and had zero power by set 5 and pulled the pin on it. Rob was trying to avg 1.25 per 500m @ 52spm but I couldn’t even get it too 52spm!!!

DATA:

Interval Time stroke avg split avg
1. 47.1 44 1.45
2. 48.2 46 1.40
3. 53.2 36 1.48
4. 43.8 48 1.42
5. 45.3 44 1.46
6. stopped after 5, i was f#^#
7.
8.
9.

Comments and notes……
The rowing was terrible and I know I gauged myself of Rob’s results, but this workout beat me up hard & fast!! Will redo fresh with the other movements first to work on that pure AnLP training (hadn’t understood it, but have since done some research as to the benefits).

Scotty

Well now that I have got my very CrossFit box open in Canberra, I thought it time to have a Comp day and showcase the new box to everyone.

Should be a great day with some of the Canberra Raiders coming by to sign autograph’s, many of Australia’s top CrossFitters travelling from all over Aust to come and compete, as well as all our local athletes.

I have put an open invite to all of the Football clubs & codes to come and challenge the CrossFitters to see how they stack up!!

All proceeds raised will be donated to SIDS and KIDS ACT.

We will have The Canberra Times coming to run a feature on the event as well, which will be great exposure for our sport!!

A huge thanks to all our major sponsors:

Philip Kouvelis Real Estate
Muscle Driver Aust - the exclusive supplier for the event
JAW - just another WOD
Lululemon
Schweppes
Iron Edge
Bendigo Bank
WOD wear
Flush Fitness
ACTEWAGL
DHF supplements

Without these guys this event (and the prizemoney would not have been possible, so a huge thank you goes out to all of the sponsors.

It is still not too late to enter and it is open to anyone. Every workout can be scaled to suit all individuals.. Click on the flyer below to register and pay!!

Well I must say that the CrossFit world has gotten out of control in the last 8 months.

It is now the fastest training methodology in the world and for good reason (read below).

Any, I am in the middle of  2012 Reebok CrossFit Open and it has been a tough first four events so far!!

I am sitting a respectable 505th in Aust. Not quite where I would like to be, but when I sat back and looked at how far I have come with CrossFit it is quite amazing.

• Started out I was 102kg, I now weigh 83kg
• I am fitter, faster, stronger than I have ever been in my life (and nearly 40 to boot)
• I couldn’t clean anything over 60kg a year ago, can now do 97.5kg
• couldn’t snatch over 40kg, I now do 75kg
• and the list goes on…

I was a bit upset with my current ranking having finished last year in 148th place, but The Open has grown by over 150%. Last year we had 1660 competitors in Aust & NZ, this year we have over 4000!!!

My team from my awesome box in CrossFit Queanbeyan are killing it, and we are sitting 15th in Aust at the moment. If we stay in the top 30 we get a trip to the Australian games which would be awesome for such a small and new box…

Anyway I am continually getting better, fitter, stronger and CrossFit has given me a new lease on life and the fitness industry!!

My beautiful wife does CrossFit, and both my 4 year old daughter and nearly 2 year old son do CrossFit kids and they all love it!!

Coming off two kids my wife is in better shape from CrossFit than she was prior to having our kids, and she wonders what she was doing in the old globo gym’s back in the day??

Anyway here is a bit of footage of me and the team hitting up WOD 12.3:

What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts.

We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

As the 2012 CrossFit Games looms closer, my excitement is starting to rise!!

As disturbing as it may be I do live for CrossFit, I f…ing love it.

It has made me a better person, and never in my life have I been fitter, faster, stronger!

I am nearly 40 and life has never been so good.

• I have an amazing wife (also a mad Crossfitter)
• two beautiful kids
• two fantastic businesses that are going great
• fantastic business partners and support staff
• and most of all I have fantastic friends…

I love what Crossfit does for not just my box in CrossFit Queanbeyan, but for many boxes around the world (unfortunately some miss this picture…) but I won’t go into that!!

My small, yet passionate gang at CrossFit Queanbeyan are an amazing bunch, and I love them all to death. It drives me to get up everyday and be a better person, coach, family man.

I had the pleasure of getting to spend three days with the founder of CrossFit last week and it was amazing to see how humble this man was. CrossFit was confirmed as the fastest growing business in the USA in 2011 and I can see why!!

Greg Glassman is an amazing man with an amazing vision and has made CrossFit what it is today! I really wasn’t sure the direction it may take now that Reebok have come on board, but after talking to him it has made me realise that we really are onto something with this CrossFit train we are all on..

and he enjoy’s a drink or two!!!

What drives you? What get’s you up in the morning? What are you really passionate about? Do you have the luxury of living your passion everyday? If so, great, if not, why not??

P.S. my training is going really well and very fortunate to have two great people helping me out in Megan Smith & Jamie Osbourne, thanks guys you both rock…

Till next time, keep on training….

Here is the February edition of my Succeed Online Magazine:

Also if you want your Boot Camp Business done for you and ready to go, then click below:

Well, not really to sure where to start on a re cap of 2011.

I can safely say that it was one tough year for me. In all aspects - business, personal, training.

The loss of my Mentor and Mother In Law really hit me and my family hard, which made it hard to switch on and focus on business, family and training.

Not going into anymore detail than that but we have come out the other side and with the start of a New Year, it is time make a fresh start and move forward!!

I have got my focus back and business has had a great start to the year as has my training.

Have finally gotten back into the books and Janice has left me a legacy of manuals, books, reading and learnings that will last me years!!

I actually did qualify for the 2011 Australian CrossFit Games getting to represent CrossFit 2600. Finished 148th in Australia & New Zealand out of 1700 competitors. It was an amazing experience and I have a desire for more and am again pushing to qualify to get back to the National Level yet again..

I have since opened up a third gym on top of the Alive! Health Clubs in Canberra which is a CrossFit Box called CrossFit Queanbeyan and I will be trying to put a team in from new box.

So there are some very exciting times ahead for sure, and I am looking forward to 2012 and getting back on track with it all…

Here is some clips from the year:

Well after alot of neglect on this website I am back on it!!!

This site is not really designed for anything other than for my own purpose and to post a bit about my journey and life.

Will be back with an overall rundown of 2011 soon, but just wanted to post my 2 little beauties…

Scott Williams

The six weeks of the games are done and dusted and it was an awesome experience.

It has really shown me all my weaknesses (plenty of them), and has made me many new friends in the Crossfit World.

Pleased to say that although I didn’t make the Top 60 individuals in Australia and New Zealand to qualify (finished 208th out of 1654 competitors), I have made the Crossfit 2600 team for the Australian Games to be held this weekend.

Training has been fierce with double and triple WOD days a common occurance over the last few weeks.

 To say I am in pain is an understatment!! The old body is holding together (just), and I am ready to rock  this weekend!!

I will give an update once I return next week from the Games and see who is crowned Australia’s fittest athlete..

Here is a bit of footage from Week 11.6 of the Reebok Crossfit Games:

http://youtu.be/c_witfugWrU

Well it has been a hectic few weeks in the Crossfit Games world. We are now at the final week.

Week 6 is here…(thank god)

It has been an awesome six weeks of competition, with a huge variety of programming and sessions. Over the last few weeks it has really showed my weaknesses and really given me things to work toward for the rest of this year.

Unfortunately my Australian ranking of 18 after week 1 has slowly but surely headed south!!

Here is what has happened week by week:

week 1: 18th
week 2: 24th
week 3: 82nd
week 4: 154th (this WOD really sucked for me)
week 5: 268th ( and this one…)

Overall not too bad out of 1654 competitors here in Aust & New Zealand, but I definately have to get stronger!!!

Here is a bit of footage over the alst few weeks:

http://www.youtube.com/watch?v=lVQg1J9TFLU
http://www.youtube.com/watch?v=_-XLixjstMQ
http://www.youtube.com/watch?v=_-XLixjstMQ